Category: Uncategorized

Date: 2026-04-02
AO: Downrange
Q: Kodak ,
PAX: Kodak
FNGs:
COUNT: 1
Murph Prep

WARMUP: The Usual

THE THANG:
10 rounds of
5 pull-ups
10 Merkins
20 lunges (10 each leg)
Lap

Pyramid of Merkins and Penguin Jacks (IC)
Started at 1, ended at 10

MARY: nope

COT: Remember to pick up the 6 in our daily lives just like at our beatdowns.

Date: 2026-04-02
AO: Downrange
Q: Trademark ,
PAX: Legacy, Trademark, Fosbery, Boardwalk, Goose
FNGs: None
COUNT: 5
WARMUP: Motivator, FSH, AC, CA, WMH, MP, DD, WG, CC
THE THANG: Ladder + Laps
5x Blockees
10x Thruster
15x Curls
20x Dead Loft
25x ‘Merican
30x rows
35x calf raises
MARY: BBS, Flutter kicks, 90×90
ANNOUNCEMENTS: Meed to get the Agency on the back blast and preblast pages! For now I just tagged it to Downrange and I’ll update it later. COT: Hardwork and positivity can move mountains.

Date: 2026-04-02
AO: Ruck Dynasty
Q: Fish Fry ,
PAX: Fish Fry, Kodiak
FNGs: None
COUNT: 2
WARMUP: Parking
THE THANG: a ruck through NE Arlington discussing sports and politics MARY: nope
ANNOUNCEMENTS: new AO in McLean, boneathon
COT: none

Date: 2026-04-01
AO: Horizon
Q: SPINAL TAP ,
PAX: Kodiak, Fish Fry, SPINAL TAP, Attache’, Disco
FNGs: None
COUNT: 5
WARMUP: ssh,wmh,cherry, mike phelps, moroccan night club, abe vigoda, Tai Fighter
THE THANG: Merkins, burpees, cocaine bear crawl, danny hurleys, squats, lunges, mountain climbers, dips, push-up rotations MARY: toysoldier/merkin
ANNOUNCEMENTS:
COT: History of the Court yard run

Date: 2026-03-31
AO: Atlantis
Q: Bougie ,
PAX: Mom’s Spaghetti, Hubble, SAAS, Palmetto, Teenager, Hammer, Bougie, Saul FNGs: None
COUNT: 8
WARMUP: SSHs, arm circles, windshield wipers, Willie-Mays Hays
THE THANG: 2 rounds, first round, 50 seconds on, 10 seconds off, second round 45 seconds on, 15 seconds off, 1 minute rest between rounds, rotating through the following stations: -Pushups
-1/4 jump rope
-Squat (sandbag #50)
-1/2 jump rope
-Bent over row (sandbag #25)
-1/4 jump rope
-deadlift (x2 35# kettlebells)
-1/2 jump rope
MARY: Bird dogs, dirty dogs, plank
ANNOUNCEMENTS: N/A
COT: You need to work on the fundamentals in exercises and in life. And some times one of the fundamentals is living life to the fullest.